What podcasts say about Dr. Andy Galpin
Every statement, with the speaker, the exact quote and the moment it was said.
What Dr. Andy Galpin has said on podcasts
208 statements · 126 positive · 61 negative · 7 mixed · 14 neutral
Strength training is the primary tool for combating neuromuscular aging
“resistance exercise and strength training is the number one tool to combat neuromuscular aging”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 1:46
Strength declines approximately 2–4% annually after aging begins
“you lose about 2 to 4% of your strength per year”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 2:26
Muscle power declines approximately 8–10% per year with aging
“Muscle power is more like 8 to 10% per year.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 2:36
Adults over 90 achieved 30–170% muscle-size improvements after roughly 12 weeks
“over age 90. So these are folks 90+ and they saw improvements like 30% to 170% in things like muscle size and hypertrophy over a very short period of time. I think it was 12 weeks.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 3:37
Strength can increase substantially without much additional muscle mass
“If you want to get stronger and you don't want to add muscle for any reason, personal preference on aesthetics, it is quite easy to get stronger and not add much muscle mass either.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 5:35
Progressive overload is necessary for strength and hypertrophy gains
“If you want to see these gains in strength and hypertrophy, you really need to progressively overload.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 8:31
Box jumps improve power only when performed powerfully
“The same thing for power exercises. We'll commonly see mistakes of doing activities like a box jump, which is great. People think, oh, I'm going to improve my power, which we know is extremely highly correlated to activities of daily living and particularly living unassisted as you age, right, is reduction in power. So they'll do an activity like a box jump. What they're failing to realize is unless you do it powerfully, you won't actually increase power.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 10:54
Training load should generally increase 3–5% per week
“the number we want to look for there is something like a 3% to 5% increase per week.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 12:47
Intentionally slower repetitions are unlikely to improve strength
“Intentionally going slower is only reducing acceleration, right? So it's hard to argue that going slower is going to improve strength.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 13:43
Slower repetitions can produce equivalent hypertrophy with less weight or fewer repetitions
“You can actually then stimulate the same amount of hypertrophy and either do it with less weight or do it with less repetitions.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 15:34
Trainees should retain exercises for at least six weeks before changing them
“I would say don't change anything on your exercises for 6 weeks, probably realistically maybe even 10 to 12 weeks, and then you can make some changes.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 17:36
Compound movements should generally be selected for power, speed, and strength
“In general, for power or speed or strength, we want to select compound movements.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 18:45
Power and strength exercises should occur at the beginning of workouts
“you wanna do these at the beginning of your workout. You would not want to do anything fatiguing before this.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 20:18
Intensity should rise 3–5% weekly and volume up to 5% weekly
“3% to 5% increase per week of intensity in general. And you can do upwards of about 5% increase in volume per week over time.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 21:24
Strength can improve even with no external barbell load
“you can get as low as no load on the bar.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 22:07
Hypertrophy can occur if frequency, intensity, or volume is sufficiently high
“As long as one of those 3 variables is high, you're gonna get there”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 25:15
Hypertrophy programs should combine bilateral and unilateral exercises
“So make sure you're doing a little bit of a combination.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 26:05
Targeted muscle growth requires observing progress in that specific muscle
“if you're trying to grow a specific body part, area, individual muscle, it's very important that you're actually seeing progress there.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 28:58
Hypertrophy generally requires at least 10 weekly sets, with 15–20 more realistic
“10 would be sort of the minimum number you want to get to. The more realistic number that most people, especially if you're advanced or even intermediate, is more like 15 to 20 working sets per week.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 32:31
Hypertrophy sets must approach failure regardless of repetition range
“If you're going to do a set of 5 or 6 and the same sort of expression comes out of your mouth, it's not going to be enough. So in that case, it doesn't matter your rep range if you're not getting somewhat close to failure.”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 33:35
Three weekly full-body sessions are preferred for most people
“I actually prefer doing something more like 3 days a week of total body”
Open the episode · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinListen at 36:20
Physical fitness requires several major components across aesthetic and functional goals.
“there are several major components to physical fitness that are going to be required in all of these categories”
Open the episode · Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy GalpinListen at 2:08
Qualified movement professionals are the best route for identifying movement patterns.
“If you can have access to a highly qualified physical therapist or movement specialist, that's the best route.”
Open the episode · Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy GalpinListen at 7:31
Most people generally do not need to test pure speed.
“For most people, pure speed is really maximum velocity or acceleration, or kind of the 2 ways we break it down. It's just generally not that necessary to test.”
Open the episode · Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy GalpinListen at 11:24
A basic broad-jump benchmark is approximately the person’s height.
“you should be able to broad jump how tall you are”
Open the episode · Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy GalpinListen at 11:56
A general dead-hang minimum is 30 seconds.
“In general, we should be able to hang for a minimum of 30 seconds is what we're looking for.”
Open the episode · Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy GalpinListen at 14:15
A good leg-extension benchmark is lifting one’s body weight.
“Can you do a leg extension with your body weight? That's a pretty good number you want to be at.”
Open the episode · Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy GalpinListen at 16:48
One-repetition-maximum estimation equations become less accurate beyond roughly five repetitions.
“If you get past five repetitions or so, the accuracy of those equations starts going down.”
Open the episode · Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy GalpinListen at 17:52
Maximum testing should be avoided when it creates serious acute-injury risk.
“we never want to utilize maximum testing if it's going to come with a consequence of serious acute injury”
Open the episode · Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy GalpinListen at 19:22
Galpin recommends FFMI of about 20 for men and 18 for women as general targets.
“if you're a man, your FFMI should be something like 20 or higher. If you're a woman, you want to look for something like 18.”
Open the episode · Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy GalpinListen at 20:48
Statements are attributed to the speaker as said on the episode and reflect their view at the time, not PodLume's. They are not advice.